Comparing Nutrients in 500 calories Syrups, maple VS Frozen Broccoli Spears

Weight per 500 calories

• Syrups, maple: 192g
• Frozen Broccoli Spears: 1724g

Syrups, maple have 9 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Syrups, maple or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Syrups, maple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	71% 92g	130g per day for Men 19-50 years
Sugars	160% 116g	35% 25.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.38% 1g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.08g	NA	g per day for Men 19-50 years
Sucrose	% 112g	NA	g per day for Men 19-50 years
Fiber	0% 0g	136% 51.7g	38g per day for Men 19-50 years
Protein	0.14% 0.077g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.3% 0.004mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	405% 1621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	19.6% 196mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	3.85% 0.035mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.64% 0.21mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.4mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0.55% 3.85mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	42% 1561g	3700g per day for Men 19-50 years

Syrups, Maple VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Syrups, maple or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Syrups, maple vs Frozen Broccoli Spears:

• 500 calories of Syrups, maple have 1.2 times more Vitamin B2 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 9.8 times more Vitamin B1, 51.1 times more Vitamin B3, 60.3 times more Vitamin B5, 784.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, maple.
• 500 calories of Syrups, maple have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Syrups, maple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Syrups, maple vs Frozen Broccoli Spears:

• 500 calories of Syrups, maple have 1.3 times more Manganese than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 3.6 times more Calcium, 17.9 times more Copper, 58.7 times more Iron, 6.8 times more Magnesium, 264.5 times more Phosphorus, 10.6 times more Potassium, 28.4 times more Selenium, 12.7 times more Sodium, 2.1 times more Zinc and 25.1 times more Water than Syrups, maple.
• 500 calories of Syrups, maple lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Syrups, maple have 1.4 times more Carbohydrate and 4.6 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain more Omega 3, more Fiber and 685.9 times more Protein than Syrups, maple.
• Both Syrups, maple and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Syrups, maple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Syrups, maple as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.